CrossFit Martha's Vineyard

WOD:
Option 1:
A. Every 3:00 x 5
3 Deadlifts
2 Hang Power Cleans
1 Jerk

B. For Time:
60 Deadlifts (155/105)
45 Hang Power Cleans
30 Jerks

Option 2:
5 Rounds
15 Hang Power Cleans (45/35)
15 Strict Press
15 Behind Neck Jerk Balance
15 Good Mornings
50 Sit-Ups

WOD:
Option 1:
3000m Row
300 Double-Unders
3 mile Run

Athletes should cap 3,000 Meter Row at 15:00 and 300 Double Unders at the 20:00 mark.
Reduce meters/reps/miles as needed

Option 2:
3 Rounds 
50/35 Calorie Bike
100 Anchored Sit-Ups
200m Empty Prowler Push
100 Kneeling Ski Ergs

WOD:
A. EMOM x 15
1 Snatch

B. 12 min AMRAP
3 Power Snatches (95/65)
3 Chest2Bar Pull-Ups
3 Box Jumps
6 Power Snatches
6 Chest2Bar Pull-Ups
6 Box Jumps
..
keep adding 3 reps

Option 2:
5 Rounds
15 Slamballs
30 sec Split Stance Hold (each)
15 Ring Rows
30 B.W. Twists (each)

WOD:
Option 1:
10 DB Bench
100m Farmer's Carry 
20/15 Calorie Bike
9 DB Bench
100m Farmer's Carry
20/15 Calorie Bike
...
1 DB Bench
100m Farmer's Carry
20/15 Calorie Bike

Option 2:
EMOM x 25
GOAT

WOD:
Option 1:
3 min AMRAP
25 Bar Facing Burpees
Max Front Squats (155/105)

-rest 3  mins-

3 min AMRAP
25 Bar Facing Burpees
Max Front Squats (135/95)

-rest 3 mins - 

3 min AMRAP
25 Bar Facing Burpees
Max Front Squats (115/85)

-rest 3 mins-

3 min AMRAP
25 Bar Facing Burpees
Max Front Squats (95/65)

Option 2:
9 min AMRAP
6 Push-Ups
12 Step Overs
24 Alternating V-Ups

-rest 3 mins -

9 min AMRAP
24/18 Calorie Row
12 DB Squats
6 DB Plank Rows (total)

WOD:
Option 1:
A. Clean & Jerk
build to a heavy single

B. "Grace"
30 Clean & Jerks (135/95)

Option 2:
20 min AMRAP
20 Kneeling Landline Strict Presses
20 Hang Power Cleans (45/35)
20 Knee Ups
200m Run

WOD:

Option 1:
3 Rounds
30/24 Calorie Bike
20 Toes2Bar
40 Air Squats
50' Single DB OH Walking Lunge (each arm)

Option 2:
3 Rounds
500m Row
40 Sit-Ups
30 KB Swings 
20 MB Bear Hug Squats
100' Bear Crawl

WOD:
Option 1:
50 Box Jump Overs
1000/800m Row
50 Wallballs
10 Rope Climbs
50 Wallballs
1000/800m Row
50 Box Jump Overs

Option 1:
75 Step Overs
50/40 Calorie Bike
75 Air Squats
50 Ring Rows
75 Air Squats
50/40 Calorie Bike
75 Step Overs

WOD:
Option 1:
3 Rounds 
10 Snatches (95/65)
12 Bar Facing Burpees
*directly into*
2 Rounds
10 Snatches (115/85)
12 Bar Facing Burpees
*directly into*
1 Round
10 Snatches (135/95)
12 Bar Facing Burpees

Option 2:
20 min AMRAP
20/15 Calorie Bike
20 DBL DB Alternating Bench Press
20 Single Leg DBL DB Deadlift
20 Scissor Kicks (l/r=1)

WOD:
Option 1:
5 Rounds
40/30 Calorie Row
30 Sit-ups
20 Russian Swings
100' KB Goblet Walking Lunge (53/35)

Option 2:
EMOM x 25
GOAT